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I got a little heated on this one. Reaction to Jay

I got a little heated on this one. Reaction to Jayson Tatum injury and fear mongers online trying to use it to sell their methodology.

Prayers up for Jayson Tatum as he recovers from a tragic injury last night. Like it or not, soft tissue injuries are a part of sports and while I can look at isolated videos of his training and Monday morning quarterback if that’s what I would program for him, you cannot take that snapshot and say “hey look he did deadlifts. That’s why he ruptured his Achilles. Do my training.”

In my opinion, that doesn’t make you “great,” it makes you trash.

#strengthandconditioningcoach #injuryprevention #resilience #recovery #jaysontatum #nba #nbaplayoffs

Scenes from the System At Unconventional Strength,

Scenes from the System
At Unconventional Strength, we believe that effective fitness programming blends exercise science with behavioral psychology—because real progress only happens when clients stick with it.

That’s where the Functional Strength System (FSS) stands apart. Whether you’re in a group setting, training 1-on-1, or working with a partner, FSS is fully scalable and versatile, built to adapt to every fitness level—from everyday athletes to beginners looking to move and feel better.

Too hard? You lose buy-in. Too easy? You lose purpose. Our system strikes the happy medium: intelligently designed training with measurable progress, clear intention, and a path to feeling stronger, moving better, and performing at your best.

If you’re ready to level up your approach to fitness—not just sweat, but grow—then it’s time to find your home at Unconventional Strength.

Join the system. Build the foundation. Become your strongest self.
#FunctionalStrengthSystem #ScalableFitness #OrlandoFitness #MovementMatters #UnconventionalStrength #TrainSmart #FitnessWithPurpose #GroupTraining #PersonalTraining #performancetraining

POWER WEEK FINISH // Functional Strength System T

POWER WEEK FINISH // Functional Strength System

This week inside the #FunctionalStrengthSystem we hit the peak of the pyramid: POWER.

After a Dynamic FSS Warm-Up, the session builds toward ballistic expression—training your body to move explosively with precision, control, and intent.

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FUNCTIONAL BLOCK:
• DB Shoulder IR/ER (abduction bias) x10 w/ :02 hold
• Nordic Curls x6 w/ :05 eccentric
• Pigeon Isometric x :30/side @ RPE 7

STRENGTH BLOCK (3 Rounds):
Block 1
• Split Squat Box Jumps x3/side
• Push-Up Catch + Ballistic Push x6
• Wide-Grip Pull-Ups x8–12
• Copenhagen Plank x :30/side

Block 2
• Deadstop Ballistic Back Extensions x8
• Explosive Rip Trainer Rotations x4/side
• Heavy Mace 360s x8/direction

CAPACITY FINISHER:
• 100 Alternating Step Ups for time (Top-down start)

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In FSS, power is earned, not given.
We don’t guess at intensity—we progress you toward max force output through joint integrity, motor control, endurance, and awareness.

Because even if you’re not a pro athlete, you still need to be able to MOVE like one when life demands it.

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Train with purpose. Build with intention. Finish with power.

Ready to experience the system that bridges rehab, performance, and real-world strength?

DM “FSS POWER” to train with us or learn more at Unconventional Strength.

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#StrengthAndConditioning #PowerTraining #BallisticTraining #MaceTraining #NordicCurls #ExplosivePower #FunctionalTraining #TRXTraining #OrlandoFitness #TrainForLife #JointHealth #CopenhagenPlank #RipTrainer #FitnessProgramming #UnconventionalTraining #groupstrengthtraining

The Functional Strength System (FSS) Warm-Up: Buil

The Functional Strength System (FSS) Warm-Up: Built for Every Body, Scaled for Any Goal

Our everyday warm-up lays the foundation for movement quality and readiness. It includes:
• Controlled Articular Rotations (CARs) – 3 reps each for the shoulders, spine, hips, and ankles
• Star Balance Reach – 3 reps per direction for stability and proprioception
• 3D MAPS Lunge Matrix – 3 reps per plane to activate full-body mobility and control
• TRX Shoulder External Rotation Isometric Holds – 3 rounds of :30 work/:15 rest for joint integrity and posture
• Midfoot Hops – 5 x 1 min work/1 min rest to prime elasticity and rhythm

But this week, our groups leveled up.

They took the FSS warm-up and transformed it into a 10-minute dynamic warm-up circuit—adding movement during rest periods to turn preparation into conditioning.

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Dynamic FSS Warm-Up (Adaptable, Efficient, Whole-Body Activation)
• Tap Matrix + Lunge Matrix x3/side
• 1 min Midfoot Hops
• 1 min Alternating KB Swings
• 1 min Midfoot Hops
• 1 min Alternating KB Swings
• 1 min Midfoot Hops
• 1 Push-Up
• 1 min Midfoot Hops
• 1 Push-Up
• 1 min Midfoot Hops
• 1 min Star Change of Direction Drill

This dynamic format doesn’t just prepare the body—it accelerates readiness through coordination, mobility, and elastic loading.

What makes it special? Every piece is modular. Movements can be swapped to match the day’s training focus, energy system, or individual ability level. Whether training youth athletes, general fitness clients, or seasoned pros, the FSS warm-up adapts—not just to who’s in the room, but to what the room needs that day.

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#FunctionalStrengthSystem #GroupTraining #CoachLedTraining #DynamicWarmUp #StrengthAndConditioning #AthleticPerformance #MobilityTraining #MovementPrep #TRXTraining #KBTraining #WarmUpWisely #TrainSmart #OrlandoFitness #PerformanceTraining #builttoadapt

Power = Max Force at Max Velocity. It’s not just

Power = Max Force at Max Velocity.
It’s not just for athletes—it’s a foundational element of human performance.

Everyone should have some form of power training in their program. For beginners, it starts with learning to move loads faster. For more experienced movers, it’s about strategically layering velocity, intent, and intensity across a variety of tools and modalities.

This week inside the Functional Strength System, we’ve transitioned from strength and endurance phases into a full-body power expression phase. Think:
• Banded Hatfield Split Squats
• Kettlebell High Pulls (banded & unbanded)
• Banded Landmine Push Press
• TRX Power Pulls + Punches

Sprinkle in sprint-based conditioning (my go-to: flying 200s on the rower), and you’ve got a complete phase built around speed, force, and control.

The key? Progressive programming. These outputs don’t happen in a vacuum—they’re built on weeks of structured work. That’s the FSS difference: no fluff, no guesswork, just results driven by targeted adaptation.

Want to train with purpose, not just sweat?
Join the Functional Strength System. Your body will thank you.

#FunctionalStrengthSystem #PowerTraining #TrainWithIntent #PerformanceTraining #UnconventionalStrength #SpeedAndStrength #EvidenceBasedTraining #SmartProgramming #NotRandom #RowerSprints #trxpower

Foundations Week in the Functional Strength System

Foundations Week in the Functional Strength System

At the beginning of each mesocycle of training we do a foundations week. 1 week dedicated to setting up baselines of performance, thoroughly communicating block expectations, and cleaning up technique.

Foundations week is a critical part to success, giving time to clearly communicate cues and allowing time for clients to explore the specific joint actions and lifts of the program culminating with one of our capacity workouts to set up the baseline performance which is then retested after 9 weeks of training.

This week is the foundation from which we build.

Our system takes out any of the guessing of your strength and mobility work, trains all physiological energy systems (aerobic and anaerobic) and is designed to scale to all levels. If you want to join a systematic, effective, evidence based strength training program designed to optimize your function and get you into the best shape of your life, we have room. MWF 6am and 8am.

Not local or want to train from home or your in global gym? The system can be applied to your training as well remotely.

Coaches interested in the system to learn how to program and apply training be on the look out for more information on how to apply it.

#strengthtraining #functionalstrengthsystem #fss #grouptraining #mobility #mobilitytraining #functionalstrength #strengthcoach #personaltrainer #workouts #fitness #cfw #orlando #orlandogym

Deep to superficial. Specific intent for specific

Deep to superficial.

Specific intent for specific results.

When it comes to mobilizing/strengthening joint specific actions work from deep—>out.

When we discuss specific intent, the more force you can create without adjusted compensation from the kinetic chain, will result in the greatest transference of long term imprint on the nervous system. Enough inputs like that result in physiological changes and create lasting change and results.

Want a better hip?

While input like CARs and stretching has their place, FORCE is what’s necessary to carry over long term change. Don’t confuse passive inputs for producing active results.

Load it. Challenge it. Make it change.

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #personaltrainer #mobility #frc #functionalrangeconditioning #hipmobility #fss #mobilitytraining #athlete #strengthcoach

Functional Strength System uses undulating periodi

Functional Strength System uses undulating periodization to help train from deepest part of musculature and joint health out, allows us to not miss any of the key characteristics human function need (internal and external strength, proprioception, capacity). The system applies to everyone from general population to athlete alike.

Doing a soft rollout of our programming to follow along to for the next six weeks. If you are interested comment or message me and get more workouts like this (definitely scaled for everyone).

Functional Strength System Lower Body Focus Day

Function block (not pictured): Hip IR, Extension and Adduction work in various muscular contraction phases.

Strength
3 Rounds per block
Block A:
A1. Hatfield Split Squat x6-8 per side RPE7
A2. (Not pictured) Copenhagen Lifts x 6-8 per side

Block B:
B1. Back Extension x 6-8 reps RPE 7
B2. Slant board Squats x 6-8 reps RPE 7
B3. Glute Slide Lateral Press Outs x 6-8 per side RPE 7

Capacity:
:30/:15 x 5 Rounds
C1. Battle Rope Waves
C2. Battle Rope Rainbows
C3. Battle Rope Smiles

#OrlandoFitness #OrlandoTrainer #OrlandoGym #OrlandoStrength #OrlandoLife #FunctionalStrength #GroupTraining #StrengthTraining #PosteriorChain #TrainOrlando #MoveWithPurpose #BuiltForLife #UnconventionalStrength #FunctionalStrengthSystem #CapacityNotExcuses #FitOrlando #StrengthInNumbers

The Functional Strength System is in full swing, a

The Functional Strength System is in full swing, and our group is learning how to master the @thenordstick benches.

These benches are a centerpiece of our training—designed for infinite scalability and loaded with foundational movement patterns.

Six benches. Six people max per session. Load. Move. Strengthen. Repeat.
This system is built for everyone who wants to move better, feel stronger, and stay resilient for life.

Spots are limited. Ready to train with us?
DM to grab your spot.

#OrlandoFitness #OrlandoTrainer #OrlandoGym #OrlandoStrength #OrlandoLife #FunctionalStrength #GroupTraining #StrengthTraining #NordicHamstringCurl #PosteriorChain #TrainOrlando #MoveWithPurpose #BuiltForLife #UnconventionalStrength #FunctionalStrengthSystem #CapacityNotExcuses #FitOrlando #strengthinnumbers

Too many people treat parenting as an excuse, not

Too many people treat parenting as an excuse, not a reason.

For me, being a dad is my greatest calling. I don’t just want to be present—I want to participate in everything with my kids. Where some see obstacles to movement, I see every reason to move more.

That’s the beauty of the Functional Strength System. It’s built for long-term sustainability. Today was a heavy strength day—plenty of rest between sets, perfect for bouncing my baby girl on my knee. My capacity work? Step-ups—with the best external load possible: my daughter in my arms.

You don’t need to find time. You need to find reasons.

#FitDad #DadLife #LeadByExample #NoExcuses #FunctionalStrength #TrainForLife #FamilyFitness #ParentingWithPurpose #StrongParents #DailyMovement #FitnessMotivation #BuiltForLife #FunctionalStrengthSystem #UnconventionalStrength #CapacityNotExcuses #VSConditioning #StrengthInFatherhood #HomeWorkout #MoveWithPurpose #LifestyleFitness

Introducing the Functional Strength System From a

Introducing the Functional Strength System

From a macro perspective human performance comes down to three things:
1) Function of our joints, and connective tissue
2) Strength across multiple planes of motion
3) Capacity to do, and fatigue resistance.

We’ve taken those three aspects and systemized them into an all encompassing assessment and training system.

You can’t find this anywhere else.
If you are local to central Florida and want to join us, we have FSS sessions MWF at 6am and 8am. FSS also works remotely in our at home programs.

Time to take your training to the next level.

Ready to join US?

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #fitness #personaltrainer #workout #mobility #groupfitness #groupclass #functionalfitnesstraining #functionaltraining #injuryprevention

Working on something special inspired by one of my

Working on something special inspired by one of my favorite characters.

Any guesses?

#bowandarrow #lotr #resistancebandsworkout #resistancebandworkout #rows #curls #arms #armday #workout #fitness #livingfit #strengthcoach #core

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